Schedule

WOD
CrossFit - Thu, Nov 30 - WEEK 3
Warm Up

2 Rounds

20 Small red press outs

8/8 red band circles

4 Reach backs

4 toes to wrist

Weightlifting
Bench Press (5@bar, 4,3,2,1, 3x5@75- 80%)
WOD
Metcon (AMRAP - Rounds and Reps)

10 Min AMRAP

2 Wall Walks (RX+ 3)

:30/:30 Side Plank

12 Box Jumps 20/24 (RX+ 24/30)

Optional Extras
Power Clean + Push Press (3@bar, 2,1, 1, 1@70% of clean and jerk, drop 10% 2x2 )
Upcoming classes
  • CrossFitFriday, 5:00 am - 6:00 am
    3/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymFriday, 6:00 am - 6:30 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • Open GymFriday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMDulcinea Sotelo
  • CrossFitFriday, 9:00 am - 10:00 am
    1/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymFriday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymFriday, 4:00 pm - 4:30 pm
    8/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
  • CrossFitFriday, 4:30 pm - 5:30 pm
    1/12 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
  • CrossFitFriday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitSaturday, 7:00 am - 8:00 am
    12/12 spaces reserved.CrossFit: 7:00 AMDulcinea Sotelo
  • CrossFitSaturday, 8:30 am - 9:30 am
    12/12 spaces reserved.CrossFit: 8:30 AMDulcinea Sotelo
  • Open GymSaturday, 9:30 am - 1:00 pm
    9/9 spaces reserved.Open Gym: 9:30 AM
  • CrossFitSaturday, 5:30 pm - 6:30 pm
    OpenHOME CrossFit- not open for class
  • CrossFitMonday, 5:00 am - 6:00 am
    12/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymMonday, 6:00 am - 6:30 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • Open GymMonday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMDulcinea Sotelo
  • CrossFitMonday, 9:00 am - 10:00 am
    12/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymMonday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymMonday, 4:00 pm - 4:30 pm
    8/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
  • CrossFitMonday, 4:30 pm - 5:30 pm
    12/12 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
  • Body Building and PhysiqueMonday, 5:30 pm - 6:30 pm
    14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
  • CrossFitMonday, 6:30 pm - 7:30 pm
    12/12 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
  • CrossFitMonday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitTuesday, 5:00 am - 6:00 am
    12/12 spaces reserved.CrossFit: 5:00 AMDulcinea Sotelo
  • Open GymTuesday, 6:00 am - 6:30 am
    OpenOpen Gym: 6:00 AMDulcinea Sotelo
  • Open GymTuesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMCarlee Mckeever
  • CrossFitTuesday, 9:00 am - 10:00 am
    12/12 spaces reserved.CrossFit: 9:00 AMCarlee Mckeever
  • Open GymTuesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymTuesday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PMJulian Wilcox
  • CrossFitTuesday, 4:30 pm - 5:30 pm
    12/12 spaces reserved.CrossFit: 4:30 PMJulian Wilcox
  • Body Building and PhysiqueTuesday, 5:30 pm - 6:30 pm
    14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
  • CrossFitTuesday, 6:30 pm - 7:30 pm
    12/12 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
  • CrossFitTuesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitWednesday, 5:00 am - 6:00 am
    12/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymWednesday, 6:00 am - 6:30 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • Open GymWednesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMDulcinea Sotelo
  • CrossFitWednesday, 9:00 am - 10:00 am
    12/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymWednesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymWednesday, 4:00 pm - 4:30 pm
    8/8 spaces reserved.Open Gym: 4:00 PMJulian Wilcox
  • CrossFitWednesday, 4:30 pm - 5:30 pm
    12/12 spaces reserved.CrossFit: 4:30 PMJulian Wilcox
  • Body Building and PhysiqueWednesday, 5:30 pm - 6:30 pm
    14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
  • CrossFitWednesday, 6:30 pm - 7:30 pm
    12/12 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
  • CrossFitWednesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitThursday, 5:00 am - 6:00 am
    12/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymThursday, 6:00 am - 6:30 am
    OpenOpen Gym: 6:00 AMJulian Wilcox
  • Open GymThursday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AMCarlee Mckeever
  • CrossFitThursday, 9:00 am - 10:00 am
    12/12 spaces reserved.CrossFit: 9:00 AMCarlee Mckeever
  • Open GymThursday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymThursday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PMJulian Wilcox
  • CrossFitThursday, 4:30 pm - 5:30 pm
    12/12 spaces reserved.CrossFit: 4:30 PMJulian Wilcox
  • Body Building and PhysiqueThursday, 5:30 pm - 6:30 pm
    14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
  • CrossFitThursday, 6:30 pm - 7:30 pm
    12/12 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
  • CrossFitThursday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
WOD
WOD not yet available. Please come back later!